Milk (dairy products)

Other good sources are milk, buttermilk, and low-fat ice cream. Yogurt is best when it is fat-free or low-fat.

Consume 3 cups per day of fat-free or low-fat milk or milk products. Cream cheese, cream, and butter are not healthy dairy products.

Grains, cereals, and fiber

Grain products are made from wheat, rice, oats, cornmeal, barley or another cereal grain. Foods made with grains include pasta, oatmeal, breads, breakfast cereals, tortillas, and grits.

There are two kinds of grains: whole grains or refined grains. Choose mostly whole-grain foods.

Whole grains have the entire grain kernel. They are much healthier for you. These include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Buy foods that have the words whole grain or whole wheat on the package.

Refined grains are changed to make them last longer. They also have a finer texture. This process removes fiber, iron, and many B vitamins. Refined grains include white flour, white rice, or degermed cornmeal.

Eat fewer foods that often have refined grains, such as flour and pasta.

Choose whole-grain products over products made from refined grains.

Products with added bran, such as oat bran or bran cereal, are a good source of fiber. Just remember that they may not be whole-grain products.

Oils and fats

Oils are fats that are liquid at room temperature. Most of these oils are high in monounsaturated or polyunsaturated fats. This is the best oil to use for cooking.

Fruits and vegetables

Fruits and vegetables are lower in calories. They are also packed with fiber, vitamins, and minerals. Eating many fruits and vegetables can help you control your weight. It may also reduce your risk of cancer and other diseases.

Fruits and vegetables are high in fiber and water. This helps fill you up. Replace high-calorie foods with fruits and vegetables. This can lower the calories and fat in your diet without making you feel hungry.

Be careful not to eat too many fruits. They do have calories.

Eat 2 cups (4 servings) of fruit and 2 1/2 cups of vegetables (5 servings) per day for an average 2,000-calorie per day diet. You can always add more fruits and vegetables to your diet.

Review Date:
6/14/2011
Reviewed By:
A.D.A.M. Editorial: David Zieve, MD, MHA, and David R. Eltz. Previously reviewed by David C. Dugdale, III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine (11/25/2010).